210104

Verdant CrossFit, Verdant CrossFit North – CrossFit

Reverse Lunges (4 4 4 4)

4/leg each set

50, 55, 55, 60% of backsquat

WoD: Metcon (Time)

27-21-15-9

Wallball 30/20

Toe-to-Bar

Hang Power Snatch 75/55
Rx+ = 95/65 + Time Cutoff 10 Min

HOME: Metcon (Time)

Warm up:

Tabata

:20 Work/:10 rest x 8(Total of 4:00)

Odd Rounds: Air Squats

Even Round: Groiners

Then

2 Rounds

12 Lunge to Hamstring Stretch

8 Cossack Squats

4 Half Burpees

Strength:

Jumping Lunges w/ 0:03 hold

4 x 5 ea.

*Jump into first lunge, land with back knee 1-2in off ground and hold for 0:03. Make sure weight is evenly balanced, front foot is flat, and front knee is not beyond the toes.

Metcon:

27-21-15-9

Object Thruster/ Air Squats/ Object Goblet Squats

V- Up/ Gymnastics Crunch

Object Swings/ Jumping Good mornings

* Get creative with a household object, a jug of detergent, a jug of water, or a backpack with items in it